CrossFit Ballwin – CrossFit
Warm-up
Warmup Run
500 Meter Easy Row
1 Minute Each
Active Samson
Active Spidermans
Push-up to Down Dog
30 Seconds Each Side
Perfomed With Light Dumbbell
Single Dumbbell Deadlift
Single Dumbbell Reverse Lunges (Hold Goblet Style)
Single Dumbbell Strict Press
Single Dumbbell Goblet Squat
Metcon
Quarentined (Time)
2 Rounds:
500 Meter Row
30 Single Dumbbell Box Step-Ups (24/20)
500 Meter Row
30 Toes to Bar
500 Meter Row
30 Single Dumbbell Power Snatches
Dumbbell: 50/35
Corona WOD (at Home)
52 Card Pick-Up at Home (Time)
52 Card Pick-Up at Home
Number represents repetitions (Face cards = 10)
Suit represents the movement.
Hearts = Sit-Ups
Diamonds = Air Squats
Spades = Push-Ups
Clubs = Burpees
Jokers = 1 minute Plank Hold
*Cards are flipped over one at a time.
*Complete the repetitions before moving to the next card.
*Score is the time it takes you to make it through the deck.